Warm-up

2:00 Bike, row, ski

3 Sets:

10 Ring rows
10 Sampson lunges
3 Inchworms

WOD

3 Sets for max reps:

2:00 Bike, calories
:30 rest
2:00 Wall balls 20/14
:30 rest
2:00 DB Man makers 50/35
:30 rest

Accessory

3 sets:
15 DB Bench press
Rest 30 seconds
20 Alternating Dumbbell Curls
Rest 30 seconds
10-15 Banded tricep extensions
Rest 30 seconds

Followed by…

2 sets:
Max unbroken supine strict pull-ups
Max unbroken deficit push-ups
Rest 1:00 between sets